First Time Trying to Lose Weight? Simplify Your Goals to Give Yourself the Best Chance of Success
For some reason, as you age you “accept” the way things are. Your beer gut. Your lack of energy and vitality. Your diminished sex drive. Your dreaded man boobs. Yes, getting older come with more stress and responsibility, and less time for the gym. You end up with a Bowflex masquerading as a clothes hanger and a Hummer-sized spare tire. But it doesn’t have to be all or nothing.
Let me tell you a story…
A couple months ago, I was in the Toronto airport, waiting for a flight back from a conference. A guy sits down beside me. We exchange some small talk, and then come to realize we both have a daughter around the same age. He looked well north of 40. Protruding belly. Puffy face. Bags under his eyes.
After talking about what we do for a living, this guy looks at me and says, “I’m sick and tired of being sick and tired. I want to be a role model for my daughter, but I don’t know where to start.”
A light bulb went off right then and there.
How can guys who feel overwhelmed by life regain their former glory without living in the gym? I’m not talking about a fad diet that leads to some initial weight loss but tanks your metabolism. I’m not talking about some hardcore fitness model routine that leaves you broken at the end.
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I’m talking about turning your dad bod into something you can be proud of.
If this sounds like you, here are two things you can do to right the ship without amputating a limb or adopting The Rock’s diet.
1. Just Start Moving Your Body
You don’t have to spend hours in the gym to get in better shape. Home-based workouts or one or two whole body workouts at the gym each week are better than nothing.
When people reach a low point in their lives, like facing a massive weight loss goal, they often decide to drastically change their life overnight. You might jump on some fad diet, drink nothing but coffee filled with butter and eat six grapefruits a day. Because, let’s face it, it’s easy to get motivated at first.
It’s easy to get motivated to lose 20 lbs because you know the weight is holding you back.
It’s easy to get interested in your relationship during the “honeymoon phase.”
It’s easy to stick to a diet for a week or two…
It’s easy until it gets hard.
It’s another thing to be consistent.
Everyone can get started.
Action is great. That’s a good first step. But it’s repeated action — almost on autopilot — that leads to big wins. After all, life will get in the way of your best-laid plans. Work gets busy. Kids get sick. If your diet attempts have always taken the same all-or-nothing approach, and have always failed before long, you need a pattern interrupt that stops the endless cycle of failures.
Instead, focus on small wins.
Achieving small habitual changes help you believe that change is possible, starting a cascade of positive changes as you go along. Focus on just one new habit at a time, and they’ll become second nature. Start with just 10 minutes of exercise each day and progress from there, when 10 minutes is a part of your daily routine.
2. Attack the Area of Greatest Need With Your Diet
You know you can’t out-exercise a bad diet. However, you don’t know where to start.
Instead of trying to change everything about the way you eat right now, pick one area and start to address it.
Maybe that’s binge eating late at night.
Maybe that’s skipping breakfast.
Maybe that’s your weekends.
Attack the area of greatest need and you’ll see benefits right away.
Once you know your triggers, set out a plan to deal with them. Maybe you always prep your meals on Sunday afternoons. Maybe you always start the day with a smoothie. Maybe you work out at the same day and time each week.
Here’s an easy tip you can start with: Have a little calendar reminder that beeps on your phone on the days and at the exact times you plan to workout. That way, you’ll have extra accountability from the device you hold closest to your vest every day
Of course, setbacks and the odd missed workout are a part of the journey. Relax, dust yourself off and get back on the horse. It’s the big picture that matters. One day of bad eating doesn’t derail your weight loss. Remember that and you’ll be less likely to quit at the first sign of trouble. Find the area where your diet is worst and take small steps to correct it.
Mitch Calvert is a certified trainer and fat loss coach. He discovered his love for fitness while slaving away as a 240lb line cook 13 years ago — and now works specifically with men like his former self who have weight to lose and confidence to gain. He hosts Mansformation Challenges for guys looking to get over the fat-loss hump. Visit www.mitchcalvert.com
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